Did you know that you can reduce your risk of cancer? The International Agency for Research on Cancer estimates that there will be 3.12 million new cancer cases in the United States by 2040. Studies have shown that many of these cases are preventable.
While cancer prevention is still being studied, we do know that your chances of developing cancer can be affected by the lifestyle choices you make. In fact, studies have shown that about 18% of all cancers diagnosed in the U.S. are related to diet, elevated body mass index (BMI), physical inactivity, and alcohol consumption. In addition to quitting smoking and protecting** from UV rays, some of the most important things you can do to help reduce your cancer risk are to eat right and get regular physical activity throughout your life.
Here are some general guidelines to help you reduce your cancer risk through a healthy lifestyle:
Eat plenty of fruits and vegetablesThis can reduce the risk of certain cancers. Half of the plate at each meal is filled with a variety of colorful fruits and vegetables. Eat less highly processed and nutrient-dense foods。Eating foods with added sugars and saturated fats leaves little room for nutritious, cancer-proof foods. You can still enjoy your favorite foods, but the foods you eat should consist mainly of whole grains, vegetables, fruits, nuts, seeds, and lean protein foods. Focus on plant-based proteins。Beans and lentils are nutritious and affordable for protein and dietary fiber. Studies have shown that a high intake of red, processed, and burnt meat increases the risk of cancer, so eat less of these meats. Limit alcohol consumption。There is evidence that alcoholic beverages may increase the risk of breast, colorectal, and other cancers. If you are of legal drinking age and choose to drink alcohol, on days of drinking, you should limit your alcohol consumption to one drink or less per day for women and two or fewer drinks per day for men.